Plant-based diets and your cholesterol
“What’s really bad is that the more plants you are able to eat and the more vegetarian-style food you get, the sooner you get those positive effects,” says Libby Mills, a registered dietitian. and a spokesman for the Academy of Nutrition and Dietetics.
It can be said that a plant-based diet is mostly made up of foods that come from plants, but you still eat some foods that come from animals. You don’t have to go completely vegetarian (cutting all meat, fish and poultry) or vegan (Avoid anything that comes from animals, including eggs and dairy products). If you want, you can do so; be careful to get all the nutrients you need.
The key is to have a variety of foods heart– Pleasant plant-based foods:
Plant-based health benefits
“What we do know is that saturated fats and dietary cholesterol help raise blood cholesterol levels,” says Dr. Penny M. Kris-Etherton, RDN, Evan Pugh University Professor of Nutritional Sciences at Penn State and the American Heart Association. That’s why cutting things like fatty meats can help cholesterol.
Eating more foods high in fiber such as fruits, vegetables, whole grains and legumes can also reduce your amount, he says.
“We should take in 25 to 30 grams of fiber every day,” Mills added. “A quarter of that should come from soluble fiber,” including foods like this apples, blueberries, beans, nuts and seeds. Gets about 5 to 10 grams soluble fiber a day can help lower your LDL or “bad” cholesterol by 5-11 points, sometimes more, Mills says.
Plant-based foods, whole grains, or fruits and vegetables also contain healthy substances called sterols. “Eating 2 grams of sterol every day can help lower your blood pressure LDL cholesterol % 5-10%, ”he says.
Is a Diet Better for Cholesterol?
You might ask some diet can give you the edge to lower cholesterol. For example, is it best to become a traditional vegetarian? Or would a vegan diet be better for your heart?
It may depend on you and your health. According to Kris-Etherton, some people may see the benefits of a vegetarian or vegan diet. Many people can improve their health with a diet that includes nutritious foods based on animals.
“I’m a strong advocate for seafood,” says Kris-Etherton. “It has all kinds of health benefits. So eating a lot of plant-based foods and seafood can be very healthy. ”
Low-fat or low-fat dairy products can be part of a nutritional plan, he says.
Adapting a certain food to a plant-based diet does not mean that it is healthy for you.
- Ultra-processed foods that come in many bags or boxes
- Tropical oils such as coconut, palm and palm kernel oils
- Sugary foods, including honey
Mills says eating or drinking too many refined carbohydrates, like sodas and other sugary drinks, can raise blood fat levels triglycerides – which would raise overall cholesterol.
Also avoid foods that contain trans fats, those that raise “bad” cholesterol while lowering HDL, or say that cholesterol is “good”. You can find it trans fats in items like:
- Stick margarine
- Enjoyed processed
- Baked goods
- Foods made with hydrogenated oils
Talk to an expert
If you decide to start a plant-based eating plan, do some research to make sure you get a complete and balanced diet. You may also want to talk to a registered dietitian.
“A dietitian will be able to make sure you get the right amount of calories,” says Mills. “But more importantly, when you start exchanging food options, the dietitian will help you make sure you meet your nutrient needs. This would cover protein as well as the more plants you use, the higher your risk of not getting enough: B-12, iron, zinc, [or] omega-3 fatty acids “.
If you are in a state of health, talk to your doctor before giving a major innovation to your eating habits and before you become completely vegan. They can make sure it is safe.
Kris-Etherton “recommends” that anyone with any medicine should first ask their doctor to follow a herbal diet and see what the doctor says. “
“Kidney patients need to be careful because they need to see potassium in their diet, and fruits and vegetables are loaded with potassium. Also, the people who are taking it Coumadinbecause it is thinner in blood, you have to be very careful when eating foods rich in vitamin K, and all green leaves are loaded with vitamin K, ”he says.